Perfect Fit Personal Training

A blog to enlighten you about health and fitness

Get the Skinny on Fat

Sample Foods High in Fat

Food: McDonalds’ Big Mac

McDonald’s Large


Spaghetti Factory Chicken Marsala
Fat amount in grams 29 27% 53
Percent Daily Fat 45% 42% 82%
Saturated Fat in grams 10 3.5 23



Better Choices:

Food: McDonalds’ Grilled

Chicken Sandwich

McDonald’s Small


Spaghetti Factory Spaghetti  w/meat sauce
Fat amount in grams 11 11 9
Percent Daily Fat 17% 17% 13%
Saturated Fat in grams 2 1.5 5



You need a maximum 30% of your diet from fat.

To find out how much fat you’re taking in, you may need to do a little math!

1 gram of fat = 9 calories

Find out how many grams of fat are in the food, and multiply it by 9 to figure out the calories.

30% of your calories should come from healthy fats.


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You Might be Skinny…But Are You Really Fat?

Body fat is not always something that is obvious; someone can look quite slim, but when they are tested, their body fat is higher than is optimal for their age and gender.

High body fat can lead to many health problems, like high blood pressure, high blood cholesterol, diabetes,  heart disease, and  increased types of cancer.

Here is a link on ways to test your body fat:


Canadian Guidelines for healthy body weight:

Learn more about obesity:


Your health is in your hands; make sure your body fat is in check so that you can stay healthy and happy, living a long and enjoyable life.


I am available to do body fat testing; with a portable device I can take it just about anywhere! Call me today to set up your body fat test: 604-318-6534




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Stop Crunching!


I’ve been reading up a lot lately on the research done by Dr. Stuart McGill of Waterloo University.

Dr. McGill is a Professor of Spine Biomechanics at the university, and has come up with some interesting findings regarding spines and certain types of abdominal exercises.

As a personal trainer and group fitness leader I find it very interesting when research comes out with an emphasis on NOT doing something because it could be damaging to your body. Of course as fitness professionals, we want to do good, not harm to our clients bodies!

Dr. McGill has very solid evidence backing up his statements about disc breakdown and herniation due to certain types of ab exercises.

Please watch his quick video on the top four exercises that you SHOULD be doing for proper core strength and great abs!



He also has a great book out which is available through his website: where you can also see other articles he has written.

It’s important to be skeptical when accepting new information on what is the proper way to exercise, but the science, in this case, just makes sense.


What do you think?

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Summer is just months away…

Don’t wait until the last minute to start getting in shape, summer will be here before you know it, and those shorts aren’t going to get any bigger.

Giving yourself enough time to shape up is a lot less stressful and healthful than trying to diet two weeks before you get into your bathing suit, or going crazy on the elliptical for hours at a time.

Now is the time to start getting ready for your summer body; give yourself three solid months to get your winter body back into shape, or into the shape you’d like to be.

By following a good schedule of regular cardio and weight training sessions, and changing up your dietary habits, in three months you will have a much different body and will be ready for tank tops and shorts.

Call today for your complimentary consultation and first session to get you started on your path to the best summer body yet!

604-318 6534

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Two for One Training!

Have you been wishing you could try out personal training with Perfect Fit Personal Training, but weren’t sure?

Here is the perfect opportunity for you to try it out…twice and pay once!

This week’s Perfect Fit Personal Training promotion is buy one, get one free.

Pay for one personal training session and get another one at no cost.

Call or email now to find out more or to book your two for one session with Perfect Fit Personal training.


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Improve Your Golf Game

Improve your swing, your stance, your posture…all by working out with a professional personal trainer.

Perfect Fit Personal Training in North Vancouver, BC can help you achieve a better golf game by getting you fit and strong from head to toe.

Perfect Fit Personal Training is experienced in getting people of all shapes and sizes in the best shape of their lives, golfers included.

Check out our article in Alive magazine on getting Golf Ready.

Hiring a personal trainer to get golf ready is a great decision, so don’t wait, email us now at

to set up a free consultation.

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